The Best Muscle-Building Supplements for Ectomorphs

Best Bites: Creamy crockpot mac n' cheese

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Views Read Edit View history. What is whey protein? With reference to the supplements listed in this blog:. Coli breakout in , Burger King abandoned the company as a supplier. I know eating more and being beastlier in the kitchen is easier said than done, so just take it day by day and try to build up progressively better and better habits! Now couple years later terrible diet, virtually no excersise, and no supplements. This has to do with asymmetrical organs and innards, and how that affects our breathing.

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Burger King products

Other LTO products sought to expand existing product lines with new base ingredients. The company's offering, a Meatloaf Specialty Sandwich , was introduced as part of a push into limited table service. Steak sandwiches were made from steak fillets or later, restructured beef. Other offerings were a ham and cheese sandwich with mayonnaise, lettuce, and tomato, and a veal parmigiana sandwich.

The company is not above following trends within the fast food and fast casual industry; two of examples of this can be seen in some of its former products. The introduction of BK Burger Shots , Burger King's version of sliders , was part of a wider trend in the restaurant industry for this type of sandwich.

The variation sold in the UK and Ireland is called the Angus 6 Pack; it is six small burgers that are attached together. In , Burger King began licensing its logo and items to outside companies for non-Burger King products. A licensed products company, Broad Street Licensing Group, and its manufacturing partner, the Inventure Group, introduced the first products in the fall of that year: Inventure added a third flavor, onion rings, in Industry pundits have criticized the company for this scheme, with Rob Frankel, author of the book The Revenge of Brand X , stating "just because you can do something does not mean you should.

The licensing deals have proven successful. Broad Street has expanded the product line to seventeen countries across the globe while increasing selection to more than a half dozen products designed to mimic the flavors of some of Burger King's core menu products. The success of the product line and licensing deals garnered the companies an award for "Brand Extension of the Year" from License! ConAgra Foods entered into a licensing agreement with Burger King in for a new line of microwavable French fry products.

The new products are King Krinkz, which are seasoned crinkle-cut fries; King Kolossalz, an extra-large package of fries; and King Wedgez, seasoned potato wedges. The products were slated to be released in September The packaging is designed to resemble BK's FryPod fry container.

Burger King has introduced several new products that performed well in testing, but did not catch on with the public. The failure of the BK Baguette line of sandwiches is an example a product that did not meet corporate expectations; another earlier failure was the Bull's-eye Barbecue Burger. The sandwich consisted of two side-by-side hamburger patties, American cheese, and bacon, with Bull's-eye Barbecue brand barbecue sauce. Later it was sold as a traditional-style double cheeseburger.

In , during its time under the ownership of Britain-based Grand Metropolitan, Burger King experimented with table service. Customers were given complimentary popcorn to eat while waiting for their meal.

To coincide with the offering, a series of meals called the Dinner baskets were introduced. The dinner came with two sides, including a choice of a side salad, cole slaw , French fries, or baked potato. Lasting approximately a year, the sit-down restaurant concept was abandoned in in favor of the original quick-service formula.

Another failed product, this time under Grand Metropolitan's successor Diageo, was the BK Back Porch Grillers line of burgers that featured a spiced and flavored patty served on a bakery-style roll. There were two varieties: The Regular served with mayonnaise, whole leaf iceberg lettuce, tomato and grilled onions, and the Bacon Cheddar, with bacon and smoked cheddar cheese.

The Griller patty was flavored so that it had a taste similar to a hamburger that had been grilled over a charcoal-fired grill. These larger, adult-oriented sandwiches were made with fried and grilled chicken or a Whopper patty and a variety of toppings and served on a Kaiser roll. Toppings included a mango lime sauce, avocado , aioli , a Cajun spiced sauce, and relish. Originally successful, the sandwiches piqued the interest of Burger King's corporate offices and were being considered for a potential global rollout.

However, interest in the product faded and they were discontinued. Introduced as a direct challenge of corporate rival McDonald's, the Big King was Burger King's response to the Big Mac and had a similar style and taste. The name was switched to Big King when it was introduced nationally in , and again to the King Supreme when reintroduced in The Big King sandwich's recipe is exactly the same as the original s recipe, including a three-piece roll.

Like many of its competitors, BK has been targeted by various animal welfare groups, such as PETA , over the treatment of the animals it uses in the manufacture of its ingredients. In a concession to these groups, BK agreed to adopt a series of policies for its suppliers for several of its raw animal products. The company has established a preference for purchasing eggs and pork-based products from those suppliers that use cage-free production methods.

As part of its guidelines, Burger King stated that it would begin conducting announced and unannounced inspections of the slaughterhouses for all of its meat suppliers and take action against facilities that fail those inspections. It would establish animal-handling verification guidelines for all the slaughterhouses of its suppliers. The company would require its suppliers to confine no more than five hens in each battery cage , that the birds be able to stand fully upright, and require the presence of two water drinkers per cage.

It would stop purchasing from suppliers who engage in the forced molting of hens, develop auditing procedures for the handling of "broiler" chickens, and institute humane handling procedures for chickens at slaughterhouses. It would begin purchasing pork from farms that do not confine sows to stalls. The USDA agreed with the request, stating "it is granting your petition and is developing a proposed rule that addresses the issue of humane handling.

The company amended its purchasing guidelines in A third round of guidelines was issued in April when the company announced that it would begin phasing in a plan to stop purchasing poultry and pork products from suppliers that caged animals.

Heinz Company is a significant supplier of condiments to Burger King. Kraft foods has supplied many of its products to BK over the years. Several of its condiment lines have found their way into BK menu items.

Two Kraft products were involved in direct tie-ins: During the late s, Tyson Foods was devising new methods to broaden their market, including introducing smaller consumer packaging and landing military contracts. The company expanded its commercial division by offering new products to McDonald's and Burger King. Tyson's McDonald's product eventually evolved into Chicken McNuggets while Burger King's product became the basis of its chicken sandwiches.

Despite a production-significant lead time, the estimated four-month product supply lasted Burger king less than three months. Coli outbreak at one of Burger King's largest beef providers, Hudson Foods, gave Tyson Foods one of its largest business coups.

Hudson was one of the largest poultry providers in the United States and one of Tyson's largest competitors when they moved into beef processing at the behest of Burger King. Once it had secured a contract with Burger King, Hudson opened a beef processing plant in Nebraska. When the plant was identified as the source of an E. Coli breakout in , Burger King abandoned the company as a supplier.

McCain Foods became a supplier of potato products to the company in , shortly after an agreement with farmers in Maine to supply potatoes for use in the fast food market. Edwards Baking provides Burger King with prepackaged pies and pie-style desserts while providing oversight and assistance with the chain's dessert products.

BK is one of Edwards' major national contracts, where the company provides Burger King with assistance in marketing programs, point-of-purchase advertising materials, market research, and other resources. Edwards has a full-time staff assigned to Burger King's headquarters in Miami.

Burger King sold a line of Awrey products including danish , doughnuts, and birthday cakes. Since , Burger King has continued using Coca-Cola as its beverage supplier, renewing its contract in several times. After the rollout, it was discovered that Coca-Cola employees had faked product test information to bolster prospective sales numbers in an effort to entice franchisees to enroll in a summertime advertising push.

Several Coke employees were terminated, and Coca-Cola changed the in-store promotional materials to emphasize the Icee name. The contract gave Coca-Cola new access to the 3, operating or planned restaurants on the Asia-Pacific rim, in Europe, and in South and Central America. Burger King's supply contracts for non-carbonated beverages are separate from the ones for its sodas.

When the company first chose to introduce a bottled water product, it chose Nestlé 's Poland Spring brand over Coke's Dasani.

When the contract expired in , BK moved to Pepsi's Aquafina , the top-selling brand at the time. BK is utilizing a popular brand name to promote its products in a move to draw customers' attention to itself and its meal programs.

Despite the investment in the Douwe Egbert product, Burger King announced it would be phasing out the Cafitesse system in the United States in the summer of in favor of Starbucks' Seattle's Best brand of coffee. The company predicted the number of free cups of coffee would number between two and four million. For many years Burger King has sold beer in several of its international locations, such as Germany, but not in its home territory.

The move, designed to target the important and-under demographic, has been called risky by industry analysts because the company is known as a fast food purveyor and not as an alcoholic beverages seller. Other industry consultants have disagreed with the assessment, believing that the move is timely because the company is growing with its aging customer base.

For many years Burger King owned and operated its own distribution system, known originally as Distron. Distron, founded shortly after establishment of Burger King, primarily served the company-owned stores and 50—60 percent of franchised stores. Franchise groups were free to purchase supplies from one of seventeen independent distribution systems, often operated by larger franchise groups such as Carrols Restaurant Group.

The move resulted in the layoff of over a hundred staff members. The creation of RSI was based on a proposal by then-CEO Barry Gibbons create an organization that would be autonomous from BK corporate operations, provide full financial disclosure to participants on pricing issues and revenues, and enjoy the participation of the entire chain to maximize the benefits of volume purchasing.

The format of RSI was based on the system employed by KFC for its distribution system and was operated in a similar manner. Currently the company utilizes independent distributors such as Maines Paper and Food Service and Sysco for supplying North American stores with food and paper products.

From Wikipedia, the free encyclopedia. Hamburgers chicken french fries soft drinks milkshakes salads desserts breakfast hot dogs. History of Burger King. Burger King breakfast sandwiches. Value meal and Value theory.

Florida portal Companies portal Food portal Drink portal. Would you like chips with that? Roadside Restaurants in the Automobile Age 1st ed. Retrieved June 15, Retrieved January 25, Retrieved October 22, Retrieved October 19, Retrieved October 23, Retrieved October 21, Retrieved October 24, Retrieved December 4, Television ads for Burger King's all-white-meat Chicken Tenders—pulled last April because of a purported chicken supply shortage-- are back on the network airwaves.

And so, apparently, is the Pillsbury-owned chain's resolve to confront its chief rival, McDonald's, head on. The Fish Tenders are new, but the Chicken Tenders are reformulated versions of a product that Burger King rolled out several years ago.

Retrieved March 11, Retrieved June 6, New marketing, product rollouts energize BK journey back to fast-food royalty". Retrieved June 3, Archived from the original on May 28, Retrieved June 26, Retrieved October 27, BK recovery aided by sales jump, Chicken Fries". Retrieved February 15, Retrieved October 9, Archived from the original on December 3, Retrieved January 26, South Florida Business Journal.

Archived from the original PDF on December 26, Retrieved December 29, Retrieved July 16, Archived from the original on June 6, Archived from the original on February 6, Archived from the original on September 29, Retrieved September 11, Retrieved June 10, Retrieved September 26, Retrieved December 3, Restaurants say offering lumberjack portions of fat and sodium-laden food is giving customers what they want and providing them with choices.

QSR Magazine Press release. Retrieved October 25, Retrieved October 20, Retrieved October 12, Archived from the original on May 16, Archived from the original on July 15, Retrieved December 1, Archived from the original on July 6, Retrieved February 17, Marketing Hospitality 3rd ed. Miami-based Burger King has been looking to improve its breakfast menu Retrieved March 31, Burger King has added a breakfast bowl and muffin sandwich to its breakfast menu.

Archived from the original on March 8, Retrieved September 8, Retrieved December 10, Archived from the original on February 7, Retrieved October 1, Retrieved May 19, Archived from the original on November 6, Archived from the original on February 15, Retrieved March 28, The Hungry Jacks "Aussie Burger" has tomato, lettuce, onion, cheese, bacon, beetroot, egg, ketchup and a meat patty.

Archived from the original on June 7, Archived from the original on October 26, Retrieved March 1, When ordering chicken in China, take note. The Chinese prefer dark meat chicken, not white. Retrieved November 2, Retrieved June 29, Archived from the original on April 3, Archived from the original on January 3, Retrieved October 13, Retrieved June 7, With its old conveyor broiler, the chain's research and development team was limited to rolling out products that fit the speed of the conveyor chain.

Archived from the original on February 19, Archived from the original on March 12, Retrieved September 15, Archived from the original on February 18, Wireless Business and Technologies. Archived from the original on August 29, Retrieved October 14, Retrieved June 8, For one thing, McDonald's is playing catch-up with Diageo unit Burger King and Wendy's, which have offered made-to-order sandwiches for years.

The new made-to-order, indulgent TenderCrisp Chicken Sandwich Retrieved November 11, Retrieved June 5, The premiums, developed with Sassy Archived from the original on January 26, Burger King, shortly after launching its new meal, was sued by McDonald's for unfair competition. In the lawsuit McDonald's challenged BK's use of the term "Big Kids Meal", claiming that it was the same name McDonald's had used the previous summer during a three-week meal promotion in southeastern Michigan.

A federal court judge in Detroit eventually ruled that "kids meal" was a generic term and that Burger King, a division of London-based Diageo PLC, could use it. Diddy ad crown Burger King rebound". Archived from the original on June 18, Success has come from new "premium" flame-broiled products with high profit margins, quality chicken products and value menus Some of these new products include a "game-changing" extra-thick burger, bone-in-ribs, grilled fish sandwiches, and a new grilled chicken sandwich.

Retrieved October 17, But though those lines may be blurred, they're far from broken. A premium burger still doesn't turn Burger King into a sit-down restaurant with table service. It may work for now, but when Goldilocks gets back on her feet again, her version of "just right" may return to where it was. Retrieved August 21, Burger King Is on the Rebound". BK aims to reign supreme, orders menu changes".

The menu overhaul is part of a chain-wide effort led by chairman and chief executive John Dasburg to reverse declining sales and traffic trends in preparation for Burger King's much-anticipated separation from London-based parent Diageo PLC. Archived from the original on December 17, It's good to be king. But, if you can't be king, then it's good to be associated with the King. Kellogg has decided to go for the latter.

In Calhoun, Jack W. Contemporary Marketing 13th ed. Retrieved October 29, The Chicken Fries are coming.

Yes, I said Chicken Fries. Tomorrow, Burger King officially rolls out its latest fast-food creation. The chain is hoping that its latest clever menu entry — chicken breast meat rolled into the shape of a french fry, then breaded and fried — will win over new fans in the brutally competitive fast-food wars. Retrieved October 28, Retrieved February 12, That's BK's term for mostly to year-old males who gobble fast food at the devil-may-care clip of nine to 16 times a month.

While they're just 18 percent of Burger King's customers, they account for about half of all visits to the stores. Archived from the original on February 4, Retrieved February 1, Retrieved September 19, Retrieved January 23, Archived from the original on July 10, Archived from the original on June 16, Retrieved October 3, Two popular kid's meals, Kentucky Fried Chicken's "Laptop" meal and Burger King's "Big Kids" meal, are well over double the recommended calorie count, at and calories respectively, the CSPI investigation found.

Retrieved September 21, Retrieved September 12, Retrieved October 4, Archived from the original on June 1, Archived from the original on July 23, Retrieved October 26, Retrieved August 16, Archived from the original on August 17, Retrieved February 8, Retrieved January 7, Retrieved February 14, Archived from the original on January 6, The company sells more servings per day than either McDonald's or Wendy's.

Retrieved September 1, Archived from the original PDF on December 4, Burger King reports that in blind tastings consumers prefer its recently introduced Big King to the Big Mac by a wide margin. Stores in New England resurrected the veal Parmigiana sandwich Archived from the original on April 16, Retrieved December 6, Mini burgers and wraps caught on late in Archived from the original on July 7, No menu item is hotter right now than the slider and the cadre of mini sandwiches it has inspired.

Menu trends guru Nancy Kruse told an audience at the National Restaurant Association Show that restaurateurs across all dining segments are finding great success with sliders, from Burger King's Burger Shots I would go with your doctors advice on that one, as he presumably knows your situation and the human body far better, and work with a coach or personal trainer while you train.

And yes your information does indeed help. As far as the shoulder sitting higher that could be I just dont know if the growth plate ties into muscle or tendon growth as well, just something I will have to look into.

I am looking into getting a second opinion on it for sure. And also yeah I see what you mean about muscle building helping to keep the shoulder in place because it only popped out once while i was in high school and doing padded football almost everyday with people bigger than I and we also had to lift just about every day.

And now it cant even hold up in a game of sandlot? Definitely a defining moment in wanting to take my fitness life back on the right track. I checked out the creatine, dextrose, whey, and fish oil and will probably be purchasing that and giving the super drink a try at least due to it being amazingly low in price and actually may be even better for me in general considering whats on the rest of the market.

I just finished some Intek evolution protein powder that Lou Ferrigno at total nutrition recommended when I went in asking for the equivalent of a product I used to take and saying that was the same thing but this just has more natural vitamins and it tastes good even after I said I dont care about taste just how it affects my body in terms of health and results.

But I am pretty positive he just looked at my size males subconsciously judging other males based on shoulders etc… and figured I was a January resolution monther and just wanted me to buy what he needed to sell. So I would rather buy from people who actually care about what they are telling people to put into their body.

I can at least use your links to throw some kickback your guys way. I would like to get the largest amounts possible from those sites but like I said a little strapped lol. I would love to discuss more and more like how I workout and where the hell you guys go and jump in water with icebergs in it and everything but hopefully I will be able to in the near future.

Thanks for all your help and if you have anymore you feel like offering please go right ahead haha. Have a good one. So you rate universal torrent better than optimum serious mass then?

Great read dude, Checking in here from Los Angeles. Honestly, every single thing you described in the video on the product description page has been a feeling or experience that I have gone through personally. Props to you for speaking the truth. Should be a lot better and more legitimate. Gonna have a sample sent to my email from the product description page. But the program I use Stronglifts is not necessarily tailored specifically to ectomorphs.

It works, but I feel if it was more personalized, I could legitimately have a chance to reach my goal of lbs, with a nice body not a fat ass.. Otherwise, great work guys. Thanks for keeping it real on your site. Hope to hear back from you soon. First off congrats on the gains!

I gave the site a look and it looks like classic strength training, which is pretty badass. I quite like it. We place a big emphasis on nutrition, and mastering things from that side as well results, health and feeling great. We try to make it easy and enjoyable. We can help you track your results, tweak the program to fit your goals and situation, and give you feedback and suggestions as you go through. Our members are all great guys too — I love it. Training in a slightly different style could give you some sweet results, too, as it gives you a new arena to master.

I hope that helps! My blood glucose level has always been normal. But it caused my fasting glucose level to shoot up to Ever since I gave up Serious Mass, my blood glucose level has returned to normal. Or how could I safely substitute the dextrose? Truth be told this is quite similar to Serious Mass, just a bare bones cheaper alternative with dosages designed for ectomorphs.

Some questions — were you taking the serious mass peri-workout, or as a meal replacement? Were you taking it in a fasted state, i. Can you ditch the dextrose? Those are possibly responsible for even more muscle growth than the protein!

But you can certainly replace them. Bananas, bread, fruit, potatoes, ground up oatmeal as some of our members do … or even milk. A popular bodybuilding trick among the DIY crew is to buy a litre of chocolate milk and have that as their post-workout shake.

Thanks bro, for your reply! I will certainly try out the dextrose- substitutes suggested by you. Could you please suggest a few more subs?

Looking forward to gain some lean mean muscle. To answer your question, I used to take Serious Mass as a post work out shake, thrice a week. Play basketball, tennis or any other physically demanding sport and take proper nutritious meals with a balance of protein, carbs, vitamins and minerals.

You are at a stage of your life where you will notice a lot of changes in your body, your muscles will naturally get bigger, you will become broader and grow taller. Play as much as possible, run around a lot, keep your physical activities high and eat well especially meat, eggs, green vegetables, fruits, whole milk.

I know Marco trains some high school sports teams in the gym to improve their performance on the field and help keep them injury-free. Weight training, while it has a badass rep, is actually pretty safe compared to sports that are often assumed to be kid-friendly, like soccer. Out of over participants who had engaged in weightlifting, only 3 reported an injury. Only participants had engaged in rugby … but 50 of them sustained injuries. This matches my personal experience. I dislocated my thumb playing dodgeball hospital, quick recovery , tore my calf muscle running hospital, long recovery and cranked my shoulder being a goof in the gym without proper instruction university health clinic — quick recovery.

Of all of my friends in high school, none had any real weight lifting injuries, but concussions and torn muscles were popping up everywhere on the sports field. Look at all the health problems out of shape people have. Generally in the sports world weight training is seen as a way of improving performance and protect them against injury!

Marco coaches a pro football player and an olympic athlete doing exactly that: Regarding supplements though you could always try milk! Fish oil might be a good bet. I would imagine that would be a solid supplement for you … but this is just a guess! Thx dude, I always thought sups were the way to go because my friend always gets free samples at gnc and he gives them to me and I took c4 for a bit but that did nothing because I stopped. Could I eat stuff off your diet tho? And I mean if you struggle to eat enough protein you could definitely grab some whey.

Nothing too sinister about dextrose or anything either. I wish I had started younger. If you want to make it easy on your mum, and she shops once a week, just tell her to get a litre of milk for every day of the week. Maybe some whole grain bread, peanut butter and bananas, so you can make peanut butter and banana sandwiches. I mix it with water, although many recent studies are showing that milk, while it digests slowly, is actually pretty good as a post-workout drink.

Lots of DIY guys will either make a drink like ours our down a bunch of chocolate milk! So hey if you want to mix it with milk more power to ya! If so, how long are you on and off it for? And, is there a noticeable loss in mass and strength gains?

Cycling could be good, yep. We often recommend holding off for a few weeks and building muscle sans-creatine to get a better idea of what just food and training will do for bumping the scale up. The pounds from the fluid uptake will disappear very slowly when you stop taking creatine, sure, but the gains made while on creatine often quite significant! You could do a couple months on and a couple months off. Cycling is more of a theoretical danger-dodger as far as I know.

Better safe than sorry though! We suspect that after our 5 month program most people will ditch most of the supplements. Amazing, that more than answers it! Eating like a beast is certainly the way to go! Thanks again for taking the time to respond — you guys put in a hell of a lot of effort helping others and it really has transformed my whole mindset when it comes to getting in shape. I decided to start bulking up recently and started a new high calorie diet last week. Full of protein and carbs.

Hey Sean glad you like our stuff! Your question … is a big one. There are a lot of components to a solid workout program, but they can often be broken down into: Adding to what Shane wrote, i would like to give you just a small advice this helped me gain and will hopefully help you as well , rather than training an isolated group of muscles, train the whole body or maybe upper body one day and lower body the next day with about sets per group of muscles for about a month.

This would help you in 2 ways- 1. And eat like crazy as soon as you finish your workout. Hope this helps you in some way. Do you recommend another brand similar to NOW Dextrose? Any brand of dextrose is cool — I just selected that one because the price was good. Other alternatives are maltodextrin and waximaize — great options both. Any brand of dextrose is cool. Hey Khevin, any brand should work. What about women who are ectomorphs and would like to build a great posterior?

I do not gain muscle easily in my lower body. Is that a fact? How long does your program recommend a single training session? Or does this depend on your body type etc etc?? And yep, you can become fat by eating tons of calories — whether from protein, fat or carbs — so becoming fat from protein, while unlikely, is possible. Check out this study. There are many factors at play here though, including our training, our bodytypes and our goals.

A home gym is great! The issue I run into when lifting and drinking supplements is that my body looks fine but I start putting on alot of weight in my face. Check this allergic reaction out ahaha. Hard to say without knowing more. Great site and great article. Prior to the injury I did p90x and classic power lifting techniques. P90 killed my back with the plyometrics.

It sounds as though some of the complex movements ie squats, powerlifts would put a lot of strain on my injured disc. Do you guys have other excersises you could recommend that would be more safe with my ailment? I was planning on doing leg press instead of squats, but it doesnt seem to be as much of a complex movement. Thank you so much and again great job. The video hit home. Exercises like deadlifts, done correctly and with care, can often work magic on back health.

I would recommend getting your back checked out by an expert and seeking out a solution that sees it getting stronger. I believe the order was fulfilled by NOW. I think Amazon may have stopped selling it themselves so you couldnt get it via prime. Checked the NOW website and their still selling it. They replaced it with Maltodextrin. I just updated it to their new product: Dextrose, if you can find it, is still a totally valid option though.

With the training drink what do you suggest a double dose or your suggested triple dose? Most of us, once we start training and eating well, can pack on muscle at alarming rates. I am very interested into your mid workout drink — did i read it was calories! I am 6ft2 and pounds and my strength has been increasing however I know that my calorie intake is no where near bulk stage.

I find it difficult. What makes your mid workout shake so high calories and do you need an post workout shake after it? When doing a single dose you can do it right before, during or right after working out. Yeah … not consuming enough calories is something most of us skinny guys struggle with. This is one creative way of helping to solve that problem.

I hope it helps you man, good luck! Having a solid protein intake is likely more beneficial for guys who are still growing, if anything. Getting most of your protein from whole foods though, since whole foods are higher in vitamins and minerals, is still a good idea.

Yes, thanks a lot my older brother has a jar of whey protein I might use that in a couple months after I develop more muscle at least.

Thx for super posts. Even considering IGF, which is last resort for a lady. I would trust your doctor for advice on that one. Keep in mind that if your goal is a very lofty one, that it takes more time, effort and sacrifices to reach it! Shane, It truly does help. Are you recommending malodextrin in the training drink, or dextrose, or are those terms somewhat interchangeable?

Great advice, looking forward to giving this a try! Gah — we just switched the above link to maltodextrin. Forgot to switch it everywhere, I suppose. Hey Shane, nice article. I am a 5ft10 ectomorph that weighed lbs. I started training in mid January this year and since then I have managed to gain 20lbs.

Mostly through eating lots of whole foods and upping my calorie intake and incorporating compound lifts bench press, barbell squat, deadlift, chin ups and t-rows into my training plans following your advice. Just wanted to throw a recommendation out to any other UK people that myprotein. Mixed up the double dose slightly concerned about the triple dose making me fat and it tasted good!

Either I have weird taste buds, or these products seem to go together well. Can you shoot me details of the payment plan, if there is one? Your results are awesome! Our Australians have been buying ground up oats instead of maltodextrin, for example, and our Germans are getting dextrose from DIY beer breweries for unbelievably cheap. Is it safe to drink 50g whey protein, g maltodextrin, 10g creatine and 5g glutamin mixed with ml in one serving?

Do you mean from a hydration standpoint? I would recommend drinking plenty of water. Maybe that means bringing a water bottle with you. We have water fountains at our gym, so if we make a particularly hearty concoction we also mix in some sips of water.

My body is out of proportion. My arms are so skinny and always have been and I have NO chest and my stomach is fairly flat, not much really going on, so I know that if I can do things right, I could end up getting a pretty decent body.

As for now, it seems like the bottom half of me doesnt match the top. So I spoke to friends, watched endless youtube videos on workouts and diets and read endless articles. Money right now is a bit of an issue so the gym was a no no.

The first 2 months went ok, a lot of different variations of push-ups and squats, changed my diet, started eating a lot more, I noticed some kind of improvement in muscle size but in weight I have no idea as I have no scales in my apartment to keep a check. So right now I find your site and all this great advice and all these questions with great responses and I feel like I can get some genuine great advice now.

So first I wanted to ask about the supplements. How many calories should I be consuming daily and how often do you think I should be eating? Any response would be greatly appreaciated as I am so clueless about what I really should be doing and how! Hey Sambo, thanks for taking the time to write us! None of these supplements are necessary no, and regular whole food has a whole bunch of advantages too, like being unprocessed and packed full of micronutrients. These supplements may be cheaper than food, so in theory they should help you save money though.

Calisthenics working out using your body weight is cool, and you can make muscle gains at first. At a certain point the exercises become too easy, and it becomes less about strength and more about endurance. You can be constantly making things more difficult having someone push down on your back, doing explosive clap pushups, etc but it quickly becomes complicated, and often takes a lot of athleticism handstand pushups, say. With weights you can constantly be increasing the heaviness, resulting in progressively bigger muscles as your strength increases — much simpler and more reliable.

But, as you probably know, sometimes the cheaper route comes with more challenges. How much should you be eating? Enough for your weight to increase! There are some advanced ways of figuring that out, like what we use with our members, but you can often get a rough idea by taking your weight and multiplying it by Hey, ha thanks for the reply, I realised after that the last message was an essay! By the way I forgot to say before, that video is very impressive and really sold me and if I was in a better financial situation right now I would sign up.

Just wanted to ask for your opinion on using waxy maize starch as opposed to dextrin or maltodextrin in post-workout shake. I started with creatine a couple of months back as per your suggestion and have noticed gains in my lifting capacity but not so much of muscle gain. I am now looking to gain some big ass muscle and hence have a few questions.. How effective are the gainers available in the market?

Are they really effective? What is the best gainer out there in the market which is really helpful for ectomorphs like us? How much of it should be taken per day? Is 1 scoop after breakfast and 1 after workout enough or should i be taking more?

Hey Sushant, glad you got some gains man! Does that make sense? I agree with what other people are saying. Some other favourites of mine are: Still not as good as making your own though. As for how much you should consume to grow? But your overall intake should be enough for you to gain weight on the scale and improve on your strength in the gym.

Surrounding training though you can take advantage of a pretty potent advantage that nutrient timing offers. Would it be possible, especially increase my arm size. You should get started soon though!! However, if I wanted to workout 4 times a week, do you think there would be any negative high calorie effects associated with taking that many calories? My understanding of the health component of consuming a lot of calories is that it depends on where those calories are going.

What a great article, I love the fact that you use research studies to back up your claims. Your photos are also a great testament to your hard work. How gluten free friendly are you guys? I eat a ton of beans and plenty of potatoes.

Lots of guys eat tons of rice and quinoa. Pizza and pasta have never been big favourites of mine even from a taste perspective. What dosages do you reccomend for me personally? Very good article though. I was re-reading the article and was wondering, do I mix 90g of protein, g of carbs, and 15g of creatine also or triple it so it would be g of protein, grams of carbs and 45g of creatine?

Would I mix the 3, drink it before, after or during my workout? When would I have to drink the fish oil? I would start with 30g whey protein and 60g maltodextrin. If that goes well and it comes time to increase, then up it to 60g whey protein and g maltodextrin. Hey man, I started taking 2 2. I know that creatine has a unique relationship with water but if i have a lot of water, will i flush the creatine out of my system when i go to the bathroom?

You want to take in a bit more than you need for that reason. What is the best dosage for the NutraSea Fish oil? Just pour into a tspoon and consume once a day?

Yep, consuming once a day is perfect. Or are you just using water in your shakes? Are there any advantages or disadvantages to using milk instead of water? Milk is a surprisingly potent workout drink, considering how ridiculously slowly we digest it!

It has a lot of muscle-building benefits built into it, since there are so many rad vitamins and minerals in there, alongside a great source of protein. You may dig this article, too: I have a very limited budget so I would just like to ask if buying creatine and whey protein will be enough? Or should I buy whey protein and fish oil isntead?

I am a beginner when it comes to working out so forgive me for this question. I also read that there are harmful side effects when using fish oil, are those claims true? You can certainly ask your doctor though! I would also get kidney stones.. Or bowel movement would stop or go crazy if you get what I mean lol.. You think this program can help me. Almost all of us run into our share of mishaps, struggles and challenges with this stuff—I know I did! Yes, I think our program could help.

We take a pretty methodical approach to this and the goal is to make you even more resistant to injury, not set you up for it. You may want to get clearance to do squats and deadlifts again, too.

You may find value in this article, too: On non-lifting days I try to eat as much whole nutritious food as possible. When it comes to starches my go-to favourites are: There are tons of options out there—another big favourite for a lot of healthfully-minded dudes is quinoa. Do you consume the same amount of supplement servings on your rest days as well, or is it only on workout days?

Are there any alternate body building supplements without Creatine, because doctor suggested me not to use because. Creatine is not suitable for me. And fish oil is still a great addition to your daily nutrition. However, the protocol seems a little scary. What do you suggest? I was thinking of going for whey protein first. But would that not add a lot of gains? I hope I converted that right.

I wanna gain muscles so bad.. I went through the comments and i hope that you reply on the few ones on top. That will clear out and help me a big time. Hey Sultan, I try to answer every single question! Do i have to take creatine dosage plus add creatine it to my drink for workout day or the drink is enough?

The workout drink is more than enough creatine for the day! Hi Shane my name is Ryan, I just so happened to stumble across one of your articles a couple hours ago and since then have thoroughly enjoyed most of what your website has to offer. Must say very impressed! A lot has changed since high school, I am 20 years old now and 5 months away from shipping out for basic training for the military cant enlist until braces are off.

Now couple years later terrible diet, virtually no excersise, and no supplements. I am 6foot 1 and pounds. Not chubby at all but def fat has hidden my 6 pack away: As I said I have a few months to jump back on board and I am dead serious about getting in the best shape of my life. I just bought YMCA membership and signed up for swimming lessons. I want to bulk up with some serious muscle mass and burn some of this 22 percent body fat and get it back down to healthy level. Or will I need to make adjustments?

Most people need to make some adjustment or another, as everyone is a little different. Yep, the workout shake will still work. Just stick with a single dose—for now at least.

Hope you decide to join us man! What would you suggest? We live in Toronto too. Seems like a great place to train at! Fish oil timing is one of those cases. This program sounds awesome! And man, looking at this site just makes me so excited to join and try!

Thanks for the heads up Oliver! Hey Shane, thanks for your reply. I noticed that you have updated the links, but not all of them. The ones of whey protein and Maltodextrin are still invalid. Do you mean what do we mix the powders with? Some of our guys use milk though and use a bit less whey and maltodextrin so that it has the same overall nutrient breakdown. I only weigh 47kg. Can you please suggest me a good one. They seem to be broken right now, as bodybuilding. Sorry for the confusion!

So which one will give me better result. Still working on it! Hi Shane, thanks for the great post here. The info you guys provide has been very helpful in my quest to gain weight. I just started using the fish oil that you have recommended thanks for the links and you were right, this stuff is really quite easy to take.

However, I just read a study which links omega 3s to a higher risk of prostate cancer. I was wondering if you have read this study yet? I figured I will talk to my doctor about this one before continuing with the omega supplements.

Oh man that study has been making waves! Interestingly enough, fish oil actually reduces your chance of getting prostate cancer in several other ways: Aaaaand keep in mind that MOST studies still show that consumption of omega 3s reduces your risk of prostrate cancer!

The media is always coming out with sensational stuff like this, as this new research is shock worthy and increases readership. Thanks Shane, what a great article! As a ectomorph struggling to put on weight this is very helpful. I was going through the comments and must appreciate the fact that you take the time to answer all questions your readers have. Most of my doubts got clarified as I went through your answers. No problem Misha, glad it helped! And this post is broscience all the way.

Just eat and lift heavy. My legs could use a lot more work though. I looking to gain another 10 to 15 pounds of muscle. I train for strength as well for definition. You may not be a hardgainer at all, just a poor eater! You sounds like a good fit for this program, yeah. We can definitely bulk up the stilts, and nothing will do a better job of giving you a strong balanced physique than squats and deadlifts!

Hey Shane, what is your opinion on oatmass as an alternative to maltodextrin? Or, rather, blended oats, as they are essentially the same, right? This stuff is working! However, Ive gained unwanted fat in my middle section, and thighs, where that was never happening in the past. I weigh now around lbs. I still appear skinny to most, but I may be average. Do youvthinkbthos program is right for me? Most guys have a bit of this or that mixed in, often in the form of carrying a little bit extra around the middle hehe.

Now, here comes the problem: Does you guys or any one of your clients ever got ANY stretch marks on your skin due to rapid muscle building? A lot of us ectomorphs have stretch marks from growing UPwards though. A lot of us take to puberty by rapidly shooting sky high instead of getting muscular, it seems. It awes me how much you guys are into this for us, ectomorphs. The past two weeks I merely stood at my current weight.

I want to have the leanest possible bulk ever cutting being an ectomorph? I know what you mean. By super leanly bulking you can always maintain your strength of being lean while adding on the new strength of being strong and healthy. You need to gain weight to grow, so a calorie surplus is your friend! I like to track using the vein on my bicep. I take creatine with some food and use whey after workout but how to use dextrose and maltodextrin: Shane, I read that you use 15g of Creatine when you try to gain some weight.

Is this true or is our maximum of creatine as being an ectomorph much higher? Yeah I used to take 15g of creatine spaced out over a couple hours. Some creatine might have been flushed out, yeah. Hey Shane I wanted to know other than the days im working out and making that double dose shake, should i be having just a regular whey protein shake the days im off?

And is having all that protein healthy for you? Universal Torrent is a pretty good gainer, although once you start having several servings at once the cost quickly adds up! The maltodextrin they load the stuff with costs them pennies and costs you several dollars. I figure may as well just buy it yourself, mix your own perfect ratio, and save a bit of money. Can trim the doses down and fiddle with things if you ever decide to cut or anything.

Getting your protein from a variety of sources is best, and yep whey protein is a totally valid place to get it. I get more than enough there. Can you refresh the links of the lists of supplements please.

Thanks in advance for your reach article that helps me a lot. Lets say will I have to increase my protein intake overtime? And I also read that your body absorbs about 25g of protein in an hour so what would be the point of doubling your protein intake if it would all be converted into waste?

I am looking forward to stop drinking Gatorade as it contains quite a lot of sugars, and buy maltodextrin instead as it looks much healthier, thank you Shane for your time and keep it up!

Your site is great. Thanks for the kind words Juan! Comments like yours are why I love writing blog articles so much. Gold Standard is sweet. ON is a good company.

Bananas are sweet too, and a great source of vitamins and minerals as well as being a good source of carbs. I think Gatorade is made out of sucrose, which contains fructose.

Fructose is absorbed very differently from glucose and not necessarily in a beneficial way. Not the best thing to be taking in high doses while training. I mean bananas have so many amazing things going for them. If you like the flavour of Gatorade, you could try adding a scoop of Xtend to your drink. You can buy flavouring like citric acid separately too.

Yep, you can develop an intolerance from eating too much of anything, really! If your body can only absorb 25g of protein in an hour then drinking more than 25g of whey in an hour will just mean that it takes longer than an hour to digest all of the protein!

If we just peed calories out if we ate them too fast that would be the best news ever for chubby guys and gals, who, presumably, could eat entire cakes just fine so long as they ate them quickly enough. I use a protein shaker 20oz. You could drink 1 in the change room beforehand, 1 in the gym and 1 after. Thanks Shane for all the help and advice. Can i make this with milk or is the taste not gonna be as good? Also how much milk would you use if you use 28 oz of water?

You could probably make it with milk so long as you feel good while drinking it. Could be that fat soluble vitamins, like vitamin D, work better in whole fat milk. Shane im sure you answered this somehwere but since carbo gain doesnt have a scoop how do you measure out a serving size? Or how many scoops would i use if i used the scooper from the gold whey box.

The tub should have nutrition information on the side … but who weighs their food? Right now Jared and I are trying waximaize maltodextrin is way more enjoyable — waximaize seems to be the twin of corn starch and it came with a scoop.

And can you help me choose the best creatine brand? Dextrose tastes like milk sugar, and waximaize tastes like cornstarch — up to your taste buds! Might be better for the teeth, too? Have it right after you finish your workout. That will double the dose and give you some extra calories and extra protein to play around with. No need to double the creatine, although you could! I am 17 years of age. I know eating more and being beastlier in the kitchen is easier said than done, so just take it day by day and try to build up progressively better and better habits!

After all your gains, do you still take supplements? I mean, when people reach their goals in terms of bodyweight, do they stop taking supps easily? I ask because in my country supps are overtaxed, so I see it as an investment, instead of a cheaper alternative to food.

I stress constantly about it, and I just been thinking about anything that could help me with building muscle drug-free is a go, so supplements are my first choice.

Buuut… people become hostage to this shit. I wonder if it would be possible to drop naturally, with ease, them once I packed those 20 lb. Would you guys mind telling me a little about your thoughts and experiences? I used to wonder that all the time myself. Ergogenic supplements SuperPump, NO xplode, jack3d, etc: I felt like I went from being superman to a weak old man when I stopped training with them.

The homemade ones are very cheap, and, for MOST people, cheaper than their whole food equivalents. You can accomplish your gains and then use very minimal dosages or stop using them entirely. Gainers QuickMass, Serious Mass, etc: Kind of useless to begin with and massively overpriced. Food replacements, like whey protein: Stuff like fish oil you might want to take forever.

Stuff like vitamin D is tricky to get naturally, as you need to be outside a lot to encourage your body to synthesize enough of it. Most people need to supplement with it or drink milk, which is fortified with it. Anyway, the short answer to your question is no: If nutritious whole food is cheaper and more accessible for you and you have the appetite to eat it then you could forget about supplements altogether!

Good luck gaining your final 20!! Supplements are still cheaper than most whole foods, but not as cheap as you might think. It is still cheaper taking malto than buying whole food price per calorie , but in the specific case of whey and pre-wo, they are way off the range.

Yeah, that helped a lot! So, did you stop taking supps entirely now that you reached your final weight? I really like it, and I like having goals to work towards.

I still take supplements. It sounds like things are different where you live — I do know that food in Canada is expensive relative to other countries — but whey here in Toronto is muuuch cheaper than, say, chicken breasts, steak or ground meat. If you call it a supplement I also absolutely adore coffee! I have a nice hot mug before pretty much every workout and love it pretty heartily. As for your creatine questions: Not everyone gets water retention from creatine.

All the extra muscle you built while on it … that will stay. How much lean mass can you expect to gain? I went in an added a bunch of studies to the creatine section today. Well, that was the original plan. To be completely honest, I did take around g of malto after workout days for a few weeks and gained some weight.

Not that much, though, never passed on my max weight. Maybe 1 or 2 lbs. VERY slowly, way slower than I would see elsewhere. One thing is the scale moving slowly, other thing is the scale not moving at all!

Had problems with whey concentrate, might try isolate. Focus on moving up your weight on the scale each week instead i. Now that you have my info, my questions: Do you recommend otherwise, and how many servings per day and when is the best time? Please mention the creatine servings too. I noticed last year, although not sure, that briefly taking Whey with milk induced mildish stomach pains.

Also, how much cardio should I do? Is a minute session good enough? I usually go start with 1 set wide pull-ups, 1 set push-ups, then 1 set dumb-bell chest-press, 1 set crunches. REST, repeat 3 times. I substitute the chest-press with the lat pulldown on alternate days, and also include bicep curls, and traps sometimes, and holding a dumbbell while squatting. What do you suggest overall, and how is my plan looking?

Where would I be in 3 months? You live in a place where you pretty much only have access to fish, green vegetables and eggs? Sounds like some sort of super-health haven! As for creatine, you want around 6g a day. Your body needs about 3g per day, but we lose a few grams when we take it. We do some dynamic stretches, a few mobility drills and practice our lifting technique at the beginning of every training session. Different programs are constructed in different ways.

As for a specific workout program for you, I would follow one made by an expert! You could use our program which I obviously think is the best one out there ever , or any other number of great programs out there. Definitely thinking about joining the program but have some questions about what I can expect in your program.

Nevermind — the email bounced from the account you have attached to your comment. Shoot us an email at us bonytobeastly. Hey shane i was wondering how many scoops of the carbo gain using the scooper from the gold standard whey is equivalent to 1 serving? If i am trying to put on a good amount of weight do you sugesst using the 3x dose?

A whey scoop holds about 30g 24 of which is protein. For every nice full scoop of whey you put in the drink, put 2 kind of wimpy scoops of maltodextrin in.

As for how much you should take, I would let your abs decide. I handle them well, as do most naturally lean super skinny dudes, so a triple dose works well for me. Start with a single, scale it up. Thanks a lot man that def helps…Il be putting in 4 wimpy scoops of cargo gain then for a double dose!

Are you drinking this concoction only on workout days? If so, does this mean your daily caloric intake swings quite a bit between workout days vs. Yes and often yes!

We seem to respond pretty well to cycling carbs and calories. You could skip a snack or shrink the serving sizes of some meals, etc. Excellent article with studies. I read most of them and went out to buy the 8 lbs of Maltodextrin. I went to research more into Maltodextrin and came across this study http: Our diets DO affect our gut flora, and the healthier and more balanced our diet tends to be the healthier and more resilient that flora tends to be.

WebMD is telling me that these foods commonly cause symptoms to flare up:. Currently, it is unclear how environmental factors contribute to the development of disease. Dietary studies in both mouse models and humans demonstrate large shifts in the composition of the microbiota dependent on diet [16], [25], [26], [27]. Likewise, human studies comparing obese and lean twin pairs demonstrated changes in Bacteroidetes prevalence and a decrease in microbial diversity in obese individuals [47].

The last line says: If these individuals carry other risk factors for CD genetic variants of anti-bacterial response genes such as ATG16L1 or NOD2, for example , this may result in the development of disease in these susceptible individuals. These findings describe a potential disease mechanism linking the ubiquitous dietary additive MDX to microbial changes in the intestine of CD patients and suggest a novel therapeutic area for the prevention and treatment of inflammatory bowel disease.

You are also, of course, perfectly welcome to play it safe and get your carbs from somewhere else! What changes did you make in the October update? I might have a bad memory, but could it be that you had glutamin in there before? If so, why did you drop it? Hey LJ, the changes are prrretty small. We added in a little excerpt from Alan Aragon, explained the methods behind our madness a little more clearly, and we added in a couple more reference studies.

Last month we made a slightly more significant change though — we added a TON of new studies, we switched over to recommending Amazon. Amazon is one of the few sites that stocks it. Consume lots of easily digested proteins, carbs and calories surrounding your training and in general … but still get the majority of your calories from minimally processed nutritious whole foods.

Creatine is the most powerful legal muscle-building supplement out there, and it also happens to be cheap, healthy and very very well researched for decades now. Fish oil helps you get a more balanced fat intake and it has a bunch of promising effects on your health and body composition.

Vitamin D is a fat soluble vitamin, so taking it alongside a fat like fish oil allows it to be properly absorbed. Vitamin D fortified whole milk is another effective way to get your vitamin D in. Anyway for now i was really hoping if you could help me anyway with some tips, having just bought some malto and whey i made my first post workout drink of double dose, and for 30 mins afterwards i felt pretty sick lol.

I train 3 times a week doing all the major compound lifts, I eat around calories a day but it seems nothing is paying off right now, being stuck at this size is becoming really disheartening, really knocking my confidence man.

I was wondering if maybe you had any tips for me, tired of being this skinny where i can see my hip bones lol. Being in the UK is great.

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